Oatmeal Diet Basics with 6 Day Meal Plan

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The Oatmeal Diet involves replacing one or two meals a day with oatmeal.

This is good since oatmeal has a number of health benefits including

  • healthy weight management
  • reducing cholesterol
  • and potentially lowering the risk of certain types of cancer.

Some have taken this further by eating nothing but oatmeal. This approach is a tad extreme, but most people follow the version listed below.

Oatmeal Diet Basics

One method of doing the oatmeal diet involves varying the amount of oatmeal eaten over three phases.

Phase One

  • Dieters eat nothing but oatmeal for the first week.
  • You can eat ½ cup of oatmeal for each meal, which may be combined with a ½ cup of skim milk if desired.
  • Only whole oatmeal is allowed, not instant oatmeal.
  • Instant oatmeal and granola bars should be avoided for the first seven days.
  • Calorie consumption for the first seven days should be between 900-1200 calories per day.

Phase Two

  • For the next 30 days, dieters continue having ½ cup of oatmeal three times a day in addition to their regular diet.
  • Instant oatmeal is now permitted.
  • Calories may now be increased slightly to 1000-1300 per day.
  • A morning snack of a ½ cup of fruit and an afternoon snack of ½ cup raw vegetables are allowed.

Phase Three

  • After 30 days you may begin to eat your normal diet while continuing with one meal and one snack of oatmeal daily.
  • Dieters are advised to limit their intake of fats when returning to normal eating.

The biggest challenge to eating oatmeal (also known as porridge in the UK) is how to keep adding things to prevent monotony and blandness. See some ideas here.

Oatmeal Diet Alternatives

  1. Medifast– Uses meal replacements like oatmeal and shakes to promote weight loss.
  2. Special K Diet– Replaces 2 meals a day with Special K Cereal.
  3. Cooking with Oats: Oat Bran, Oatmeal, and More

Recommended Foods

Oatmeal, skim milk, berries, bananas, apples, oranges, grapes, carrots, red pepper, celery, lettuce, spinach, chicken breast, fish, coffee, tea, club soda, sugar-free pudding.

6-Day Oatmeal Diet Meal Plan

Feel free to make substitutions to suit your various preferences and tastes. Just make sure the calorie amounts stay about the same.

Day 1

Breakfast½ cup oatmeal
½ cup skim milk
1 tablespoon raisins
½ teaspoon cinnamon
coffee or tea
Morning Snack½ cup blueberries
Lunch½ cup oatmeal
1/2 cup low fat yogurt
1 banana
Afternoon Snack½ cup raw vegetable sticks
Dinner4 oz grilled chicken breast
Large green salad
½ cup oatmeal
Evening SnackSugar-free pudding

Day 2

Breakfast½ cup oatmeal
½ cup skim milk
1 tablespoon raisins
½ teaspoon cinnamon
coffee or tea
Morning Snack½ cup blueberries
Lunch½ cup oatmeal
1/2 cup low fat yogurt
1 banana
Afternoon Snack½ cup raw vegetable sticks
Dinner4 oz grilled chicken breast
Large green salad
½ cup oatmeal
Evening SnackSugar-free pudding

Day 3

Breakfast½ cup oatmeal
½ cup skim milk or milk substitute
1 tablespoon dried cranberries
½ teaspoon cinnamon
coffee or tea
Morning Snack1 Medium Apple
Lunch½ cup oatmeal
1/2 cup low fat yogurt
1 cup strawberries
Afternoon SnackHandful of almonds
Dinner4 oz broiled fish fillet
1 cup broccoli
1 cup wild rice pilaf
Evening Snack1 cup celery sticks

Day 4

Breakfast½ cup oatmeal
½ cup skim milk or milk substitute
1 banana
½ teaspoon vanilla
coffee or tea
Morning Snack2 small kiwi fruit
Lunch½ cup oatmeal
½ cup skim milk or milk substitute
1/4 cup walnuts
1 tsp cinnamon
Afternoon Snack1 apple
Dinner4 oz lean turkey burger
1 whole wheat bun
1 cup baked zucchini fries
Evening Snack1 cup sugar-free jello

Day 5

Breakfast½ cup oatmeal
½ cup non-fat Greek yogurt
1 cup blueberries
1/4 teaspoon nutmeg
coffee or tea
Morning SnackA handful of almonds
Lunch½ cup oatmeal
½ cup skim milk or milk substitute
1/2 cup dried cranberries
1 tsp. cinnamon
Afternoon Snack1 banana
Dinner4 oz lean sirloin steak
3 cups garden salad
2 Tbsp lite salad dressing
Evening Snack1 orange

Day 6

Breakfast½ cup oatmeal
½ cup skim milk or milk substitute
½ cup raisins
½ cup dried plums
coffee or tea
Morning Snack1 apple
Lunch½ cup oatmeal
½ cup vanilla nonfat yogurt
1/4 cup walnuts
Afternoon Snack1 Tbsp. peanut butter
4 celery sticks
DinnerOne can light chicken soup
2 cups mixed vegetables
Evening Snack1/2 cup sugar-free pudding

Exercise Recommendations

30 minutes of exercise is recommended on 3-5 days of the week.

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